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Unplug (70-page Guide)

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Chapter 3: Learn to Sleep Again

As a result of increased screen time, the body tends to delay the production of melatonin, a vital hormone that regulates our sleep. Over time, that sleep deprivation can lead to something more severe, like mood disorders, obesity, or depression.

To improve your nights of sleep, here are recommendations that you can implement in your bedtime routine to increase your chance of good night sleep.

Create a Schedule

It is proven that a routine will trick your body into falling asleep at a specific time. Try to observe yourself, is there a time when you are tired? If so, make sure you go to bed before that time. Create a routine that allows you to complete everything before that time and go to bed. You can also set an alarm that will tell you that it's time to prepare yourself for bedtime. That way, you are less likely going to forget what time it is and be more successful at implementing a routine.

Create a Ritual

A bedtime ritual is an excellent addition to your schedule. A good bedtime ritual is one that allows you to relax, disconnect from the stress of life, and slowly tell your body that it is time to shut down. Here are a few things you can add to your ritual:
  • Take a bath
  • Go to bed 1 hour before bedtime and read a book (but not a too engaging book)
  • Drink an herbal tea
  • Listen to calming music
  • Write in a journal
  • Do a meditation

During that hour before bed, it is essential to avoid bright light; that way, you don't reset your circadian rhythm.

Create a Comfortable Atmosphere

Don't underestimate the comfort of your bed and pillow and the power of fresh linen. If you are uncomfortable, you will likely have a hard time falling asleep or staying asleep. Another aspect of comfort is the temperature of the room and the level of noise around. Try sleeping with a fan on or a white noise machine. Having a constant sound in the room could help you maintain your sleep. If you like essential oils, try a drop of lavender on your pillow, this will help the brain relax.
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